09-13/03/26 Lunchtime
- Aaron Marcelino
- Mar 7
- 3 min read
Monday
Warm-Up Flow
General Prep
2 Sets :
10 Bootstrap Squats
12 Glute Bridges (1-sec squeeze / pause at top)
6/6 World’s Greatest Stretch
12 Banded Good Mornings
Conditioning Primer
6 Deadlifts
3 Bar Facing Burpees
3 Goblet Squats
3 Bar Facing Burpees
@ Working Loads
Barbell Conditioning
"Shot in the Dark"
18:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Goblet Squats
6 Bar Facing Burpees
Barbell: 43/30kg
KB: 24/16kg
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 3-5 rounds
RPE: 8.5–9/10
Stimulus: Barbell Conditioning / Glycolytic
Tuesday
Warm-Up Flow
General Prep
2 Sets:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
6/6 Cossack Squats
8 Prone Swimmers
200m Progressive Row (build last 100m)
Conditioning
"Flat White"
For Time:
1000m Row
100 Double Unders/200 Single Unders
30 Alternating Dumbbell Hang Snatch
500m Row
100 Double Unders/200 Single Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 22.5/15kg
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 12:00-16:00 minutes
Time Cap: 18:00 minutes
RPE: 7.5-8/10
Stimulus: Lactate Threshold
Wednesday
Warm-Up Flow
General Prep
2:00 Cardio Choice
-
2 Sets
:30 Down Dog Calf Gas Pedals
10-15 Banded Pull Aparts
8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
20 sec Hollow Rocks
Specific Prep
For Quality:
1 Seated Clamp and stand or 1 Jump and Cut to Reach and /or Pull to Stand
6 Bar Kip Swings, Building Kip
6 Ring Rows or 3-4 Strict Pull-Ups
6 Wall Balls
10/8 Calorie Bike, Building Intensity
Primer
2 Shuttle Runs
1 Rope Climb / Pull to Stand / or alternative
6 Wall Balls
2 Bar Muscle-Ups or 4 Pull-Ups / C2B/ 6 Ring Rows
10 second Bike @ Hard Effort
Conditioning
"Pour Over"
For Calories:
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 2 Rope Climbs/4 Rope Get ups
Minute 2 - 10 Wall Balls + 5 Bar Muscle Ups/ 12 Ring Rows
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest
Wallball: 9/6kg to 10/9ft
Shuttle Runs: 7.5/7.5m Down & Back = 1
Rope Climb: 15ft
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Maintain consistent bike calories across all 5 working intervals (minimal drop-off) 20/14+
RPE: 8/10 *Skill Challenge, but keep RPE relatively conservative
Thursday
Warm-Up Flow
Warm-Up
2 Sets:
10 PVC Pipe Pass throughs
10 PVC Pipe Around the World's
:15/:15 PVC Pipe Front Rack Stretch
10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension
:20 Pogo Hops
1 Wall Walk + 6 Wall-Facing Shoulder Taps (Slow and Controlled)
8 Alt Step-Ups + 4 Box Jumps
Specific Primer
2 Sets:
3 Strict HSPU (or 5 Pike HSPU on box) or variation
5 Box Jumps (step down), building to working height
Conditioning
"Cortado"
18:00 EMOM
2-4-6-8....
Strict Handstand Push-Ups
Box Jumps
*100m run between sets
Box Height: 30/24in
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 6+ Rounds (Round of 12s into 14s)
RPE: 6.5-7/10
Stimulus: Skill / Strength
Friday
Warm-Up Flow
Warm-Up
200m Run
-
2 Sets
:15 Wall Lean March + 10 Wall Lean Quick Switch
250m Moderate Row (build last 100m)
Specific Prep
2 Sets:
8/8 Dead Bugs (slow, controlled)
15/15m Single-Arm KB Overhead Carry (light)
20 sec Side Plank (each side)
Primer
100m Run (smooth, not fast)
8/6 Calorie Row
10 Abmat Sit-Ups
7.5m/7.5m Single-Arm OH Walking Lunge (light/moderate)
Aerobic Conditioning and Midline Stamina
"Americano"
3 Sets: For Time
400m Run
20/15 Calorie Row
30 Abmat Sit-Ups
7.5m/7.5m Single Arm Overhead Walking Lunge
Rest 1:30 b/t sets
SA OH Lunge: KB x 1 @ 24/16kg, or DB x 1 @ 22.5/15kg
Score = Total Running Time (Including Rest)
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 4:00-5:00 /set
Time Cap: 20:00
RPE: 7.5-8/10
Stimulus: Midline and Aerobic Stamina
Comments